Dr. Darren Wu
Every January, millions of people enthusiastically make New Year’s resolutions, brimming with hope and determination—only to watch those well-intentioned goals fizzle out by February. Studies show that nearly 80% of resolutions fail within the first few months, with many people abandoning their health and fitness commitments before they can become lasting changes. The cycle of setting ambitious goals and quickly falling back into old habits is so common that it’s become a familiar joke, leaving many feeling frustrated and discouraged.
Dr. Daren Wu, Chief Medical Officer at Open Door Family Medical Center, understands that sustainable health changes can truly reshape lives. He shares these insights on New Year’s resolutions that go beyond mere wishful thinking and into the realm of real, achievable wellness by taking small steps:
Weight management. Without fail, weight loss is one of the top three New Year’s Resolutions each year. But it’s important to realize there is no such thing as a perfect weight. Being a healthy weight does not need to be complicated, but it does require a plan. Talking to a dietician or a clinician can help you understand what a healthy weight would be for you. And being more mindful of your eating habits combined with moving around more, and getting enough sleep will often lead to healthy weight loss throughout the year. These simple steps help to avoid the trap of unrealistic expectations and yo-yo dieting.
Exercise and movement. Every January, gyms fill up with people eager to get fit, but by February most of those crowds disappear. The good news is that getting healthier doesn’t require an expensive gym membership or complicated workout routine. Movement is the most powerful way to improve your health, and it can be simple and accessible. The key is finding ways to move that fit your life. Take the stairs instead of the elevator. Go for a short walk during your lunch break. Dance in your living room. Do quick bodyweight exercises at home or even at your workplace. The most important thing isn’t how long you exercise, but that you actually do it. Can’t find 15 minutes? Try 10. Can’t do 10? Do 5. Something is always better than nothing. The goal is to make movement a regular part of your daily routine, not a dreaded chore. Start small, be consistent, and gradually build momentum.
Healthy eating. At Open Door, clinicians believe “food is medicine” – meaning what you eat and how much you eat truly matters. Be mindful. Before you eat, pause and ask yourself: “Am I actually hungry, or am I eating for another reason?” When you do eat, make it a deliberate experience. Enjoy your food’s flavors, textures, and colors. Eat slowly, chew thoroughly, and avoid distractions like phones or television. The goal is to eat for nourishment and pleasure, not out of habit or emotion. This year, turn mindful eating from a New Year’s resolution into a lasting habit that transforms your relationship with food and nourishes your body and mind.
Reduce stress. Stress is a common health concern, making stress reduction a popular New Year’s resolution. The good news is that managing stress doesn’t have to be complicated or expensive. Try the 4-7-8 – or box breathing – method by breathing in through your nose for 4 seconds, holding your breath for 7 seconds, and exhaling forcefully through your mouth for 8 seconds. Breathing exercises like this take just a few minutes and can quickly calm your mind. Focusing on being present in the moment instead of dwelling on the past or worrying about the future can also help reduce stress. Other small actions that can make a big difference: taking a short walk, doing some quick stretches at your desk, or simply pausing to take a few deep breaths. The most important factor in building a healthy habit is finding a method that fits easily into your daily routine and practicing it consistently over time.
Quit smoking. Quitting tobacco or vaping is one of the best things you can do for your health. While the ideal is to never start, it’s never too late to quit or reduce your habit. The good news is that your body begins healing quickly after you stop smoking. Even cutting back on the number of cigarettes you smoke each day can improve your health and set you on the path to completely quitting. If you’re finding it challenging to quit on your own, consider joining a smoking cessation class. These supportive groups can provide the guidance and motivation you need to turn your resolution into a habit.
Get the right amount of sleep. Over the past decade, we have gained a deeper understanding of the importance of sleep. While occasionally missing a night’s rest is common, chronic sleep deprivation can be harmful. In addition to causing irritability and fatigue the following day, insufficient sleep is linked to a higher risk of mental health disorders, obesity, and even increased all-cause mortality. To create a good sleep routine, start by setting a consistent bedtime and wake-up time each day, which helps regulate your body’s internal clock. Establish a relaxing pre-sleep routine, such as reading or meditating, to signal to your brain that it’s time to wind down. Limit screen time at least an hour before bed, as the blue light from phones and computers can interfere with your sleep cycle. Be mindful of caffeine and alcohol, as both can disrupt your ability to fall and stay asleep—avoid consuming them in the hours leading up to bedtime. Finally, optimize your sleep environment by keeping your bedroom cool, dark, and quiet, and consider using earplugs or a sleep mask if necessary.
Improve one’s work/life balance. As a society, we really can benefit from having a more balanced approach to work and life. Regardless of how stimulating or fulfilling your work is, you are much more than your work! Spending quality time with family, good friends, and finding grounding in spirituality (which is different from being religious, although being religious can be a powerful expression of spirituality) are the other important domains of life. And don’t forget that we often can make our time at work more meaningful and fulfilling, which helps to improve one’s sense of well-being. Engagement with colleagues, clients, and customers – and taking pride in the work you do, regardless of what work you are engaged in – can help anyone adopt a healthier relationship with their work responsibilities.
According to Dr. Wu, turning New Year’s resolutions into lasting, healthful habits doesn’t require making drastic life changes that are difficult to maintain over time. Often, it’s the small, sustainable changes that have the biggest impact. By focusing on one or two manageable adjustments—such as prioritizing sleep or incorporating a short daily workout—you can build consistency and make gradual progress. It’s about making small, realistic improvements that fit into your life, rather than overwhelming yourself with big, unattainable goals. With patience and persistence, these small changes can lead to lasting, positive outcomes for your health and well-being.
